F-Factor

Healthy Cauliflower Casserole

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Hearty, creamy, delicious, and light?! You betcha! #FFACTORAPPROVED

INGREDIENTS (serves 8):

  • 1 large head cauliflower, cut into florets
  • 2 egg whites
  • 1 cup skim milk
  • 2 tsp salt
  • 1/2 tsp fresh ground black pepper
  • 2 Tbsp whole wheat flour
  • 1 3/4 cups fat-free shredded mozzarella cheese
  • 1/2 cup of fat-free grated parmesan cheese
  • 1 Tbsp minced parsley, for decoration

    • PREPARATIONS:

    1. Preheat oven to 350°F. Boil water, add cauliflower and cook for 5 min or until softened.
    2. In a bowl, whisk the eggs with milk, salt and pepper. Continuing whisking and add the flour, 1 1/2 cups shredded mozzarella cheese and 1/4 cup of the grated Parmesan cheese (You should have 1/4 cup of both mozzarella and parmesan left to use later).
    3. Drain cauliflower, add to wet ingredients and pour into an 8x8inch Pyrex baking dish. Sprinkle with the remaining mozzarella and Parmesan cheeses and the parsley  to create a crust. Place in oven and back for 25 min until golden on top. 
    4. Cut into 8 pieces and serve. 

    NUTRITIONAL CONTENT
    Serves 8 – This is a Step 1 Approved Recipe. 

    PER SERVING:

    • FOR JOURNALING ON THE F-FACTOR DIET: 6g carbohydrate, 3g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 102 calories, 14g protein, 11g carb, 3g fiber, 8g net carb, 4g sugar, 1g fat, 0g sat fat, 871mg sodium
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